Tuesday 7-9-13
Power Elizabeth 21-15-9 Power Cleans (135/85#) Ring Dips Compare to 5-9-13. […]
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Monday 7-8-13
We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation. And this hope will not lead to disappointment. For we know how dearly God loves us, because he has given us […]
Friday 7-5-13
10 x 10 yard Flying Starts* (rest 30 seconds between efforts) *Take 10 yards to accelerate, you should be full speed by the time you hit your start. ___ Front Squat 1-1-1-1-1 […]
Thursday 7-4-13
‘MERICA!!!! Land of the free, because of the brave. Thank you for all who serve to protect our great nation. DON’T FORGET- only one class tomorrow- 7am. For Time: 25 Burpees Run 400M 25 OHS (95/65#) Run 400M 25 Toes to Bar Run 400M 25 KBS (53/35#) Run 400M 25 HSPU/ Push Ups Run 400M […]
Tuesday 7-2-13
Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is total reps. ANNOUNCEMENTS/ REMINDERS […]
Monday 7-1-13
ANNOUNCEMENTS/ REMINDERS 1) ONLY 1 CLASS THIS THURSDAY- 7am Come WOD as a group in the morning and get your 4th on in the afternoon. 2) NO CF KIDS CLASSES THIS WEEK This is an off week for CF Kids program. We will resume next week for 5 solid weeks! 3) As Bones Thugs and […]